CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ Steady AMRAP
250/200m Row
10 Push Ups
10 Rolling Sit Ups
5 PVC Pass Throughs
5 PVC OH Squats
5/5 PVC Leg Swings
10 Band Pull Aparts
5 Kips on Pull Up Bar or Shoulder Retractions
Then Position Stretches w/ empty BB
2 x :20 each
1 – Snatch Grip Squatting Quad
2 – Snatch grip OH Lockout
3 – OH Squat hold
Then 2 Rounds 5 reps each
– Good Mornings
– Snatch Grip Press Behind the neck
– OH Squats
Metcon
12′ Time Cap
Metcon (Time)
21-15-9
– Overhead Squats
– C2B Pull Ups
RX+ 115/85
RX 95/65
Gymnastics
EMOM for 10′ Alternating movements
8 STRICT Ring Rows
Max Unbroken Strict Push Ups in :30
*If you did Murph yesterday think about doing a conditioning piece here with 8-10 burpees and 15 light Russian kb swings 53/35
Cool Down/Stretch
1:00 Each
Left side: Kneeling Hamstring, Dragon, Lizard, Twisted Lizard, Pigeon
-then right side-
Prone twisting chest/shoulder opener, Puppy dog, saddle with arm across the front
